The New Years 15 Minute Workout

The New Years 15 Minute Workout

With the start of a new year, comes the beginning of many new year resolutions. Most resolutions will ultimately fail but you can begin combating these failures by maintaining consistency day-in and day-out.

One way to be consistent with your fitness resolution is to have a backup workout plan when your day goes in the crapper and you’re left without much time to get a good workout in.

It’s on these days you’ll want to quickly get your heart rate up and break a sweat to feel like you’ve accomplished something even if all you have is 15 minutes to yourself.  Most important thing is that you do something.

Something?  What Can I Do?

If you’re strapped for time you can still burn a load of calories by training your biggest muscle groups in a 15 minute window.

Pick an exercise that fits into each of the categories below and do them as a circuit.  First a squat variation, then a pullup variation, and then burpees.

You’ll start at 10 reps for the squat variation and subtract one rep each set.  With the
pullup variation you will start at 1 rep and add a rep each set.  Burpees will stay at 10 reps each round.

By completing the circuit, you will have completed 55 squats, 55 pullups and 100 burpees.

Time your workout and try to beat that number every chance you get.  If you can’t finish within 15 minutes notate how many reps you completed and try beating it the next time.

15 Minute Workout – Upper/Lower Body Burnerpistol squat

  •  Squat Variation – Choose one. (Air Squat, Pistol Squat, Jump Squat, Goblet
    Squat-Dumbbell Required, Jumping Lunge) Reps: 10-9-8-7-6-5-4-3-2-1
  • Pull-up Variation – Choose one. (Pullup, Chinup, Neutral Grip, Mixed Grip, Renegade Rows if you don’t have a pullup bar-Dumbbell Required) Reps: 1-2-3-4-5-6-7-8-9-10
  • Burpees – Reps: 10

Let us know in the comments if you’ve completed this workout.  Wishing you your best year of fitness yet in 2016.  Until next time, Stay Jacked, Stay Strong…